Category: Move

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 20 minutes EMOTM: Odd + Even, Movements of Choice Pick any two movements you like, the movements should just be weaknesses. Pick rep ranges and weights that you can maintain, or go up in loading, but you shouldn’t have to drop weight or reps. Keep the efforts to approximately 20 seconds, 30 seconds if it’s Double-unders. 2) 15 minute AMRAP: 10 Push-ups 15 Abmat Sit-ups 20 Kettlebell Swings 35/26 Extra Work: 3) Planks: 3 sets of Front, Left, Right, Rest x :30 If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Push Press: 5 reps Every 2 minutes for 10 sets Start at around 60% of your 1RM Push Press. Build as heavy as you like. Focus on a vertical torso, and keeping your heels down as long as possible. Only go as heavy as you can maintain the movement of a Push Press, if you start to Push Jerk, bring the weight back down. 2) 12 minute AMRAP: 12 Burpees 12 Box Jumps 24/20 12 Deadlifts 135/95 Extra Work: 3) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) High Box Jumps: 8 sets Every 90 seconds x 5 reps The goal here is to work on your hip power/explosiveness. Warm-up to a high box then perform 5 reps. Feel free to adjust the height as you get through your sets and feel comfortable. This should be something you absolutely cannot rebound, think single, explosive movements. 2) Clean: 8 sets Every 90 seconds x 3 reps These should be full Squats. Start around 60% of your 1RM, build as heavy as deemed fit. If you aren’t yet comfortable performing a Squat Clean with load then substitute a Power Clean. 3) 3 rounds AQAP: 50 Air Squats 15 Banded Pull-ups 10 Hang Power Cleans 95/65 One of the original CrossFit Videos Extra Work: 4) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Back Squat: 3 sets of 5 Warm-up as needed. Ret 90 seconds between sets. Work as heavy as possible. 2) Front Squat: 3 sets of 3 Warm-up as needed. Rest 90 seconds between sets. Work as heavy as possible. 3) AQAP: 800m Run 40 Wall Balls 14/8 30 Knees-up 20 Shoulder-to-Overhead 95/65 100 Single-unders Extra Work: 4) Hip Extension: 4 sets of 12 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Burpees 10 Power Cleans 95/65 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments